Fitness Components Energy Production Aerobic Energy Your muscles

. Fitness Components

Energy Production Aerobic Energy � Your muscles need energy for steady-paced, long-lasting activities such as jogging and cycling � Because the activities are long lasting the muscles have time to use their stores of carbohydrates and fats taken from the food you have eaten, and combine them with the oxygen you breath in to make the energy � Aerobic Energy = with oxygen

Energy Production continued. . . Anaerobic Energy: � When your muscles need quick, explosive energy for sprints and jumps they either use the chemicals stored in your muscles or the energy from the breakdown of the carbohydrates you have eaten. � Anaerobic energy = no oxygen � Using this type of energy often leaves you feeling sore, because it leaves a toxic waste called lactic acid in your muscles for a period of time

Fitness Components Everyone uses the term ‘fit’ to describe people that can perform physical activity without getting tired but there are different types of fitness and you may have a specific type of fitness but be unfit in other areas.

The various components of fitness are: � Muscular strength � Muscular power � Local (muscular) endurance � Aerobic (cardio-respiratory) capacity � Anaerobic capacity (speed) � Flexibility � Agility � Balance � Coordination � Body composition

Flexibility Aerobic capacity Coordination Muscular strength Agility Local (muscular) endurance FITNESS Balance Body Composition Anaerobic Capacity (speed) Muscular Power

Health Related Fitness Components Sport Related Fitness Components Aerobic (cardio-respiratory) Capacity Muscular Power Muscular Strength Agility Local Muscular Endurance Anaerobic Capacity (speed) Flexibility Balance Body Composition Coordination

Muscular Strength Definition: � The force that a muscle or group of muscles can exert against a resistance in a single maximal contraction. � Strength is the ability to perform an action that requires large amounts of force and can only be completed a maximum of 10 consecutive times.

Muscular Strength continued. . . Sports requiring strength: � Weight Lifting � Tackling in rugby or football � Jostling for position in basketball or soccer � Gripping a golf club or tennis racquet when hitting the ball Fitness Tests: � Chin ups � Hand grip dynamometer � 3 RM bench press

Muscular Power Definition: � The ability to use strength quickly to produce an explosive effort. � Power depends on a trade-off between strength and power � Slow contractions produce maximum force, but quick contractions don’t allow the time to develop large force so maximum power is produced when speed and force of the contraction are about 35% of maximum

Muscular Power continued. . . Sports Requiring power: � Throwing events � Jumping events (long and triple) � Sprint starts � Dunking and kicking a ball Fitness tests: � Standing long jump test � Vertical jump test

Muscular Endurance Definition: � The ability of a muscle to perform continuous contractions over a long period of time at less than maximum effort � Local fatigue not general exhaustion is the limiting factor � It involves actions that can be repeated 30 or more times without rest

Muscular Endurance continued. . Sports requiring endurance: � Paddling a canoe � Distance swimming � Jogging � Gripping a tennis racquet for a whole set Fitness Tests: � 30 sec maximum push-up test � 1 min maximum sit-up test

Aerobic (cardio-respiratory) Capacity / Stamina Definition: � The most important component of fitness because it is the foundation that all of the other fitness components depend on � The ability of the body to supply oxygen to the working muscles over a period of time, while resisting the onset of fatigue

Aerobic (cardio-respiratory) Capacity / Stamina continued. . . Sports requiring aerobic capacity: � Distance cycling � Distance running � Distance swimming Fitness Tests: � Beep test � 1. 6 km run

Anaerobic Capacity (speed) Definition: � The ability to put body parts into motion quickly and to sustain high intensity efforts � Short activities requiring rapid explosive movements � It is closely related to both strength and power because activities needing speed usually need strength and power

Anaerobic Capacity (speed) continued. . . Sports requiring anaerobic capacity: � 100 m, 200 m sprint � 50 m, 100 m swim � Speed skating � Javelin � Jumping events Fitness Tests: � 60 sec bicycle test � 40 m sprint

Flexibility Definition: � The ability of your muscles, ligaments and tendons to stretch so that your joints allow large movements � It can also be called mobility � Flexibility can be improved through regular stretching of the muscles

Flexibility continued. . . Sports requiring flexibility: � Gymnastics � Hurdling � High jump � Karate Fitness Tests: � Sit and Reach � Trunk hyperextension

Agility Definition: � The ability to change the position of the body quickly and precisely and still keep your balance � You must be able to accelerate quickly, turn, dodge and weave. � Agility relies on anaerobic capacity (speed) and also requires muscular power and flexibility

Agility continued. . . Sports requiring agility: � Team sports � Boxing � Wrestling � Dance � Gymnastics Fitness Tests � Illinois agility run � Semo agility run

Definition: Balance � The ability to keep control of your body position while you are stationary or moving � You are keeping your balance if you do not fall over or fall off a piece of equipment Sports requiring balance: � Gymnastics � Surfing � Skating Fitness Tests: • Stork stand

Body Composition Definition: � The ration of fat to non fat components in the body 3 categories of body type: Endomorph – Round and soft with minimal muscle Mesomorph – Triangular and hard with great muscle definition Ectomorph – Linear, appearing fragile with small bones and thin muscles

Body Composition continued. . . Ectomorph Endomorph Mesomorph

Activity Which fitness components are most important for carrying out each of the following sports? � � � � � Marathon Dancing Tennis Soccer Netball Rock climbing Body Building Basketball Surfing Softball

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